Workout

Warm-Up (600)
2 Rounds
100 swim/100 drill
100 kick

Set (500)
Pull 500 
Negative split by 100

Set (2000)
2 Rounds:
2 x 150 on 2:30
...Middle 100 IM 
4 x 100 free on 1:30
...descend 1-4
100 EZ on 2:00
200 IM on 3:30
...HARD

Cool-down (200)
200 EZ choice drill